October 22, 2022

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

Teams of 2 – for time:
70 Thrusters, 115/75 lbs
70 Box Jump Overs, 24/20 in
70 Hand Release Push-ups
70m Farmer Carry, 53/35 lbs

Goal: Sub 20 min

Another chipper feel for the week but this time some higher reps and working in teams of two. Each person will need their own barbell since while one person is working the other is going to be holding the bar in the front rack, during all movements. If the bar drops, work stops. Break things up into smaller and more manageable sets so you can keep moving. The weight on the thruster is moderate and should have you confidently cycling reps while still being challenged. You should be able to get 10-15 in a row while you’re fresh. Be honest with those reps on the hand release push up and boogie on that farmers carry to finish things up!

Isometric Work
For quality:
Bottom Overhead Squat Hold, 45/35 lbs, 3x 30 secs
Chin Over Bar Hold, 3x 15 secs

Post Work 1x:
1-2 minute per side Banded Hamstring Stretch
1-2 minute per side Banded Lying Leg Crossover Stretch